Creamy Tomato and White Bean Soup
Rich, velvety tomato soup with a secret: the creaminess is blended white beans, not a drop of cream. Sun-dried tomatoes deepen the flavor, a second can of beans stays whole for bite, and the whole pot lands with real protein and fiber. Grilled cheese optional, encouraged.
Method
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Heat the oil in a large pot over medium. Soften the onion and carrots for 6 to 7 minutes, then add the garlic and sun-dried tomatoes for a minute.
💡 Tip: Slow-cooked onion and carrot are what make a simple tomato soup taste rich. -
Stir in the tomato paste and cook for a minute, then add the crushed tomatoes, half the beans, the stock, basil, and oregano. Simmer for 15 minutes.
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Blend until completely smooth with a stick blender, or in batches in a jug blender.
💡 Tip: The blended beans are the entire creaminess trick. Blend thoroughly and taste the silkiness. -
Stir in the remaining whole beans, warm through for a few minutes, and season well. Serve with a swirl of Greek yogurt or grated parmesan if you like.
Notes
Blending a full can of beans into the base is what makes this creamy without cream. The second can stays whole for texture.
Sun-dried tomatoes are the depth charge. A few chopped into the pot make canned tomatoes taste slow-roasted.
Cook the tomato paste for a minute before the liquid goes in to take off its raw, tinny edge.
Keeps 4 days in the fridge and freezes for 3 months. The flavor deepens overnight.
Nutrition Information
| Calories | 305kcal |
| Total Fat | 6g |
| Total Carbohydrates | 50g |
| Protein | 15g |
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Frequently Asked Questions
How is it creamy with no cream?
Blended cannellini beans. They puree completely smooth and give the soup a velvety body while adding protein and fiber instead of saturated fat.
Can I add more protein?
Easily. Stir in shredded rotisserie chicken, top with crispy chickpeas, or serve with a grilled cheese made with part-skim mozzarella. A parmesan rind simmered in the pot adds depth too.
Can I use dried beans?
Yes, about 240g dried cannellini, soaked and cooked, replaces the two cans. Canned just keeps this a 35-minute recipe.
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